MONDAY 141215

Workout Of The Day (WOD)

For the months of December 2014 and January 2015, we are bringing back the Wendler Strength Series for Bench Press, Front Squat and Shoulder Press. The Wendler Strength Series is an extremely effective progressive strength training program.

Wendler Strength Series for Bench Press and Front Squat (Week 3)

Rest as needed then,

Tabata “Tuck Position” on the Gymnastic Parallel Bars

Rest as needed then complete two sets for maximum repetitions:

As Many Repetitions As Possible (AMRAP) in 1:00 of Double Under or Weighted Jumps
Rest 1:00
As Many Repetitions As Possible (AMRAP) in 1:00 of Pull-ups
Rest 1:00
As Many Repetitions As Possible (AMRAP) Wallball Shots

JodyAOW

Jody is Athlete Of The Week!

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Congratulations to Jody who was recognized as Athlete Of The Week at CrossFit Amundson. Jody was nominated by over fifteen of our Athletes, because in their words, “She makes us better Athletes.” Jody is a wealth of encouragement, positivity and motivation for everyone at the gym. Her technical knowledge of the foundational weightlifting and gymnastics movements is awesome, and her ability to inspire others to be at their best is what makes her such a great Coach. Congratulations Jody on your success, and thank you for being such an awesome part of the CrossFit Amundson family.

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Monday Special Programs 

CrossFit Clinic (9:00 AM – 10:00 AM at Headquarters)

We are in our third week of Clinic and will focus on the Power Clean and Rope Climb techniques.

Clinic Skill: Medicine Ball Clean, Barbell Clean and Rope Climb

Clinic Workout:

21,15,9 Repetitions of:
Barbell Clean
Squat
Hand Release Push-up

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Strength Development:

Tire Flips, 5 to 7 repetitions
Tire Pulls, 5 repetitions

Conditioning:

40 – 60 RPM Aerodyne Bike for 1:00
10 Alternating 20 inch Box Steps
20 Slam Ball Cleans (10lb.)

Barbell Club WOD (1:30 PM – 2:30 PM at Headquarters)

Krav Maga Phase A (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B (7:15 PM – 8:00 PM at Krav Maga)

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